The Role of Vitamin D3 and Its Relationship to Performance and Muscle Injury

At Fick PT and Performance, we help active adults and athletes of all ages recover as quickly and safely as possible so that they can return to the sports and activities they love. This includes providing our clients with information regarding supplements that can help accelerate and optimize their healing and recovery.

One of the supplements that we recommend most often is Vitamin D3, an essential nutrient that is crucial for several important functions in the body. Vitamin D3 has been shown to have a relationship in preventing musculoskeletal injuries. Current reports show that 42% of adults in the United States are currently Vitamin D3 deficient. Let’s explore how Vitamin D3 can aid in your performance, recovery, and injury prevention!

Key Roles of Vitamin D

1. Bone Health: Vitamin D3 helps regulate calcium and phosphorus levels in the blood, which are crucial for the formation and maintenance of healthy bones and teeth.
2. Immune System Support: Adequate levels of Vitamin D3 can help reduce the risk of infections and autoimmune diseases through its role in supporting the immune system.
3. Mood Regulation and Mental Health: Vitamin D3 is involved in the production of serotonin, a neurotransmitter that regulates mood. Low levels of Vitamin D3 have been linked to an increased risk of depression, anxiety, and other mood disorders.
4. Muscle Function: Vitamin D3 supports muscle strength by helping the muscles function properly. A deficiency in Vitamin D3 can lead to muscle weakness.
5. Cardiovascular Health: Vitamin D3 is believed to contribute to heart health by regulating blood pressure, supporting the function of blood vessels, and reducing inflammation.
6. Regulation of Insulin and Diabetes: Vitamin D3 may help in the regulation of insulin and support the management of blood sugar levels. Some studies suggest that Vitamin D3 deficiency may be associated with an increased risk of Type 2 Diabetes.
7. Cancer Prevention: Research has shown that adequate Vitamin D3 levels may help reduce the risk of certain cancers, such as colon, breast, and prostate cancers, by influencing the growth of cancerous cells.

The Relationship Between Vitamin D Deficiency and Injury

A study published in 2018 tested 214 athletes during the 2015 NFL Combine and found that 59% had inadequate Vitamin D3 levels. Among those with inadequate Vitamin D3 levels, 50% had experienced a lower extremity strain or core muscle injury. The overall analysis indicated that those with inadequate Vitamin D3 levels demonsrated a 1.86x higher risk of lower extremity strain or core muscle injury, and 3.61x higher risk of hamstring injury.

A systematic review from 2021 indicates that Low Vitamin D3 levels were associated with decreased muscle strength, power, and endurance. This review also found that decreased Vitamin D3 levels had a positive correlation with acute muscle injuries and increased inflammation following high-intensity exercises. Additionally, insufficient Vitamin D3 was linked to a higher risk of stress fractures and other musculoskeletal injuries.

Another systematic review from 2021 found that athletes who supplemented with Vitamin D3 reduced the incidence of stress fractures. A study reported that daily intake of 800 IU of Vitamin D3, combined with 2000 mg of calcium, resulted in a 20% lower incidence of stress fractures among female recruits. This review also indicated that athletes who primarily trained indoors saw an increased need for Vitamin D3 supplementation compared to those who trained outdoors.

Additionally, a randomized placebo-control trial from 2016 using 22 national-level male athletes found that those who received a single Vitamin D3 supplement demonstrated an increase in muscle strength by 13% within one week when compared to those who received the placebo.

Sources of Vitamin D3

• Sunlight: When your skin is exposed to UVB rays from the sun, it synthesizes Vitamin D3. The amount of Vitamin D3 produced depends on factors such as time of day, geographic location, skin type, and how much skin is exposed. ○ For people who live in regions with limited sunlight or have trouble getting outside, UVB lamps and bulbs designed for Vitamin D3 production can be used as an alternative.
• Food Sources: Though contributing smaller amounts than sunlight, food sources such as fatty fish (salmon, tuna, sardines, etc.), egg yolks, liver, cheese, and fortified foods (milk, plant-based milk, orange juice, and breakfast cereals).
• Supplements: Vitamin D3 supplements are widely available and are an effective way to ensure you’re getting enough, especially for people who have limited sun exposure or difficulty absorbing Vitamin D3 from food. Fick PT & Performance is happy to offer a wide variety of Thorne supplements, including Vitamin D3.

Improving Vitamin D3 Absorption and Efficacy

To maximize the absorption and efficacy of Vitamin D3, two other micronutrients need to be adequately consumed or supplemented: magnesium and Vitamin K.

• Magnesium: ○ Activation of Vitamin D3: Magnesium is essential for converting Vitamin D3 into its active form, which helps the body absorb calcium and regulate bone health. Without enough magnesium, the conversion process may be impaired, reducing Vitamin D’s effectiveness. ○ Regulation of Calcium: Vitamin D3 helps the body absorb calcium, but magnesium also supports this process. Magnesium helps balance calcium levels in the blood and tissues, ensuring calcium is properly utilized.
• Vitamin K: ○ Calcium Regulation: Vitamin D3 helps increase calcium absorption from the intestines. Vitamin K is necessary to direct and bind calcium to where it is needed (bones and teeth), and away from soft tissues where it could cause calcification.

Conclusion

Overall, Vitamin D3 is vital for maintaining overall health, and its deficiency can lead to a range of health issues and increase the likelihood of injury. Those seeking to improve performance, recovery, and prevent future injuries should consider supplementing Vitamin D3 or finding ways to increase sunlight exposure or consume Vitamin D3-rich food sources. Please be sure to check out our selection of Thorne supplements and other performance products at your next visit to Fick PT & Performance.

References

1. Rebolledo BJ, Bernard JA, Werner BC, et al. The Association of Vitamin D Status in Lower Extremity Muscle Strains and Core Muscle Injuries at the National Football League Combine. Arthroscopy. 2018;34(4):1280-1285. doi:10.1016/j.arthro.2017.10.005
2. Yoon S, Kwon O, Kim J. Vitamin D in athletes: focus on physical performance and musculoskeletal injuries. Phys Act Nutr. 2021;25(2):20-25. doi:10.20463/pan.2021.0011
3. Knechtle B, Jastrzębski Z, Hill L, Nikolaidis PT. Vitamin D and Stress Fractures in Sport: Preventive and Therapeutic Measures-A Narrative Review. Medicina (Kaunas). 2021;57(3):223. Published 2021 Mar 1. doi:10.3390/medicina57030223
4. Wyon MA, Wolman R, Nevill AM, et al. Acute Effects of Vitamin D3 Supplementation on Muscle Strength in Judoka Athletes: A Randomized Placebo-Controlled, Double-Blind Trial. Clin J Sport Med. 2016;26(4):279-284. doi:10.1097/JSM.0000000000000264